Margaret’s First Sprint Triathlon!
I’m so excited to be able to say I’ve completed my first sprint triathlon! I’ve always wanted to do one but the swimming portion has always really intimidated me. I’ve been cycling and running for years so I wasn’t too nervous about either of those events.
My friend Megan is who approached me about doing it together…the problem was it was only one month out on the day that I actually signed up for it. But I figured now was as good of time as any. The events were .25mile swim, 12 mile bike ride and 2 mile run. I’ve been working out consistently for months, so all I would just have to do is get focused on the swimming and practicing the transitions from swimming to cycling and cycling to running. Which is exactly what I did ….2 weeks before the event….ooops!
The morning of the triathlon I was so amped up! 4:30am did not seem early at all. I was wide awake, excited to get my bike and gear together and enjoy a hot cup of coffee. I was just so excited that I had commited to doing this and not all too concerned with achieving any sort of record breaking times.
The weather couldn’t have been more perfect. A bit overcast, warm and calm winds. The event took place at Alum Creek. Once we were there and had registered and gotten our numbers I started to get nervous. But it was a good nervous, I just wanted to get going already!
Finally it was 7:36am and it was time for the 30-39 age group t get in the water for the start line. I should mention this was an all women’s tri and everyone was excited and cheering each other on. The whisthle, blew and we were off. It is really exciting and scary to be with so many other bodies in the water all swimming as fast as they can. I remember distinctly thinking to myself as I go going and looked around, “What the hell am I doing!” But that thought soon vanished and it was go time!!
I knew my swim would be my weakest point because I had only started practicing laps one week before the event and I have never swam laps in my life. My strategy was to do the best I could at the swim and make up time on the ride and run. Which is exactly what I did. Everyone had killed themselves so much on the swim that they were just walking out of the water to their bike transition, I used that opportunity and sprinted out of the water and to my bike.
I killed it on the bike passing most everyone. When I transitioned to the run that was definatley challening because my hamstrings were SO tight. However, after the first mile I loosened up and picked up my pace. I simply ran as fast as my legs would go because I knew the end was near.
Beat red in the face and breathing like my lungs were going to explode I made it to the finish. I was so excited not to be last. Well, later on that day, after my friend Megan and I had already left and driven home we found out that each of us won 2nd place in each of our age groups AND I won 5th place OVERALL! 
I couldn’t believe it. I was not expecting to place that well at all. My total time ended up being 1:07:41
So what’s next? Another triathlon of course! I’ll keep you posted on how that goes.
CFC Kids Fit Camp
Columbus Fitness Consultants
Kids’ Fit Camp 2011
Fred Beekman Park
August 8th, 10th & 12th
Ages 6-12 – $35
Call 614-488-2994 for info & to Sign-up
It’s Time Personal Trainers are Required to Have Proper Accredidation
This year’s attention to nationwide health care reform has cemented the health and fitness industry’s emphasis on the need for proper accreditation and certification, according to an American College of Sports Medicine (ACSM) survey of fitness trends published in the November/December issue of ACSM’s Health & Fitness Journal®. The growing demand for educated and experienced fitness professionals claimed the top spot in the survey for the fourth consecutive year.
“As the market in this sluggish economy becomes even more crowded and competitive, the need for regulation, either from within the industry or from external sources, is growing,” said the lead author of the survey, Walter R. Thompson, Ph.D., FACSM. “For example, a number of states and the District of Columbia are considering legislation to regulate personal trainers just as it does physicians, lawyers and pharmacists.” Thompson, an exercise physiologist at Georgia State University and a Fellow of ACSM, is also spokesperson for the ACSM American Fitness IndexTM.
The survey, now in its fifth year, was distributed to ACSM-certified health and fitness professionals worldwide and was designed to reveal trends in various fitness environments. Respondents around the world returned more than 2,200 completed surveys. Thirty-one potential trends were given as choices, and the top 20 were ranked and published by ACSM.
The most surprising findings, experts say, are the trends that have fallen off the list for 2011 – balance training, stability balls and Pilates. Pilates suffered the worst fall, disappearing after a ninth place ranking in 2010.
“It appears from this survey that Pilates may not have been a trend at all but may be considered a fad in the health and fitness industry,” said Thompson. “Next year’s survey will either embrace Pilates as a trend or will answer this question.”
New trends to the list include worker incentive programs, clinical integration and reaching new markets. These additions directly reflect some of the work ACSM is doing to globalize the Exercise is Medicine® initiative.
“Interest in medical fitness, worker incentive programs, and worksite wellness programs may be a direct result of health care reform measures and Exercise is Medicine,” said Thompson. “With an estimated 80 percent of Americans not having a regular exercise program or a place to exercise, health and fitness professionals must search for news ways to deliver their services to people who need them.”
The top ten fitness trends predicted for 2011 are:
1. Educated and experienced fitness professionals. Due to increases in the number of organizations offering health and fitness certifications, it’s important that consumers choose professionals certified through programs that are accredited by the National Commission for Certifying Agencies, such as those offered by ACSM.
2. Fitness programs for older adults. As the baby boom generation ages into retirement, some of these people have more discretionary money than their younger counterparts. Therefore, many health and fitness professionals are taking the time to create age-appropriate fitness programs to keep older adults healthy and active.
3. Strength training. Strength training remains a central emphasis for many health clubs. Incorporating strength training is an essential part of a complete physical activity program for all physical activity levels and genders.
4. Children and obesity. With childhood obesity growing at an alarming rate, health and fitness professionals see the epidemic as an opportunity to create programs tailored to overweight and obese children. Solving the problem of childhood obesity will have an impact on the health care industry today and for years to come.
5. Personal training. More and more students are majoring in kinesiology, which indicates that students are preparing themselves for careers in allied health fields such as personal training. Education, training and proper credentialing for personal trainers have become increasingly important to the health and fitness facilities that employ them.
6. Core training. Distinct from strength training, core training specifically emphasizes conditioning of the middle-body muscles, including the pelvis, lower back, hips and abdomen – all of which provide needed support for the spine.
7. Exercise and weight loss. In addition to nutrition, exercise is a key component of a proper weight loss program. Health and fitness professionals who provide weight loss programs are increasingly incorporating regular exercise and caloric restriction for better weight control in their clients.
8. Boot camp. Boot camp is a high-intensity structured activity program modeled after military style training and led by an instructor. Boot camp incorporates cardiovascular, strength, endurance and flexibility drills in both indoor and outdoor settings.
9. Functional fitness. This is a trend toward using strength training to improve balance and ease of daily living. Functional fitness and special fitness programs for older adults are closely related.
10. Physician referrals. Physician referrals, a key component of the Exercise is Medicine initiative, partner medical professionals with heath and fitness professionals to seamlessly integrate exercise into their patients’ lives.
The full list of top 20 trends is available online in the article “Worldwide Survey of Fitness Trends for 2011.”
Tips to Keep Moving at a Desk Job
Sitting for 6-8 hours straight is not good for your health, however there are many jobs where one is required to sit in a desk in front of a computer for many hours. Here are some tips and ideas to help you move during your sedentary desk job.
1. Park in a spot furthest away from the door to your building. This allows you to add more walking time in your day to help make up for sitting at your desk for hours on end.
2. Take the stairs instead of the elevator. Again this allows you more time to walk and use your leg muscles. Remember, you will expend more calories walking up the stairs then you do standing in an elevator.
3. If you need to print a document, if possible, don’t print it to the closest printer. Try to use a printer that is in another room, that way you are able to get up and walk around and stretch your legs.
4. Do some simple, short exercises at your desk. Every hour take a one minute brake from sitting at your desk and pick an exercise to do, choose a different exercise for each one minute break or choose 3 or 4 different exercises and rotate between them during the breaks. Here are a couple exercises you can do at your desk during your break, however, there are definitely more that you can find and do at your desk.
A. Toe raises- Stand by your desk, either slightly touching your desk or chair for balance, or stand with your hands by your sides. Slowly raise your heels up so that you are only on your toes. Once you reach the top, slowly bring your heels back down but stop right before they reach the ground, then repeat. You can make this exercise harder by doing 1 leg at a time, or holding a weight of some sort in your hand (dumbbell or heavy book).
B. Squats- Stand beside your desk with your arms to your sides and feet a little more then shoulder width apart. Bend at your knees and push your butt back like you are going to sit in your chair (you can put your chair behind you if it will make you feel more comfortable doing the motion). Make sure that your knees do not go past your toes! keep your weight in the back of your heels and make sure you squat down nice and slow. Keep your abs tight and back straight (slightly leaning forward). Once your thighs are parallel with the floor (or you barely touch the seat of your chair), slowly stand back up and repeat.
C. Arm dips- Stand so that your back faces your desk and place your hands on your desk with your fingers facing towards you. Walk your feet out in front of you some so that you are using your arms to hold your self up on the desk. Bend your elbows until your arms are parallel to your desk and your body will dip down. Once you reach the parallel, slowly straighten your arms again. Make sure that while you are slowly moving up and down that you are keeping your stomach tight so that you are not arching your back. You can do this with bent legs or for more of a challenge with straight legs. The further you walk your feet out from your body, the harder the exercise becomes.
5. Invest in a new chair for your desk. There are alternatives to the regular desk chair that is at your office currently and they are actually designed to help keep you moving. An article from Sparkspeople.com called “4 Fitness-Friendly Alternatives to Your Desk Chair” discusses some of these chairs and gives some of the benefits and disadvantages to them. One of these chairs is actually a ball sitting in the frame of a chair, which requires your body to use more muscles to stay balanced (mainly in your stomach and back) then what is required in a regular chair. This chair also comes with instructions for different exercises that can be done with the chair at your desk! For more information go to: http://www.dailyspark.com/blog.asp?post=4%5Ffitnessfriendly%5Falternatives%5Fto%5Fyour%5Fdesk%5Fchair
If the link does not work go to www.sparkspeople.com and type the title of the article in the search bar.
Not only are the above tips good for your body physically, they are also good for your body mentally. When you get up and move, you increase your heart rate and the blood flow in your body. This helps your brain receive more oxygen which helps keep you more aware, awake, and alert. This then leads you to being more productive during your work day and slightly less stressed by the end of the day.
Written by: Brittnay Deroche (Spring Intern)
Tips for Staying Motivated
It can be hard to get motivated to exercise, but it can be even harder to stay motivated to continue exercising on a regular basis. This is true for those who worked out all through high school and college but took a five or ten year break, and it is true for those just starting to exercise. When I was in high school, I had a structured workout schedule and it was required of me to complete it. Once I started college I found it hard to find time to fit in exercise, even though I had enough time in my day to do so, despite believing I did not. Here are a couple of things that helped me get back on a regular exercise routine:
1. Make an overall goal. Before you start your exercise routine make an overall goal of what you want to accomplish, whether it be running a marathon, biking a century, lose 30 lbs, bench press 150 lbs, or to work out 5 days a week for 30 minutes. Once you make your goal, set up a time frame for that goal. Make sure this is a reasonable goal/time frame! Don’t set yourself up for failure by making a goal that is impossible to accomplish, or impossible to accomplish in a short period of time.
2. Break your goal up into several small goals. If your goal is to work out 5 times a week for 30 minutes in 3 months, then make smaller goals to help you start of slowly. For example, I will work out 1 time for 30 minutes during the first week, and work out twice a week for at least 30 minutes during the following three weeks. During the next few weeks I will work out 3 times a week for 30 minutes. Meeting the little goals helps to give you confidence that you can meet your overall goal, and works as a plan to help you reach that goal.
3. Identify and plan for your obstacles. Before you start to work toward your goal, think of things that may become a road block on the path to your goal. Some common obstacles are time, being too tired, not enjoying working out alone, and forgetting something necessary for the workout such as a water bottle. Once you identify potential pitfalls, come up with a solution for each one. For example, time may seem like a problem but if you make a schedule and include an hour for exercise and a shower, you will find that as long as you manage your time well, you should be able to fit it in. If you don’t like to work out alone, find a work out buddy so that you have someone to work out with and have someone who can keep you motivated and focused. Another time saving trick is to gather all of the workout necessities the night before so you don’t have to worry about forgetting something in the morning.
4. Tell someone your goals. Find someone who is supportive and let he or she know what your goals are. That way they can help you find ways past obstacles that come up and help to keep you motivated. Also it helps keep you accountable if you check in with them weekly to see if you met your goals or not.
5. Reward yourself! If you meet your goals but don’t reward yourself, then it will be harder to stay motivated and reach your goals. Yes it feels good to reach your goals, but buying yourself that new movie or book, or going on a vacation is much more motivating.
6. Do something you like. If you like the exercise you are doing, you are more likely to continue doing it. For example, if you extremely dislike running, don’t make your goal to run a marathon. Make sure what you are doing will be enjoyable to you, because you are making time out of your day to do it.
Keeping a regular workout schedule can be hard, especially at first. Remember to make sure you enjoy what you are doing and your goals are reasonable. Also remember to stay flexible, things happen and life gets busy. If for some reason you cannot work out on Wednesday like you usually do, then fit it on Thursday. Don’t get discouraged if you miss one of your goals. Just move on and focus on your next goal. Don’t give up!
Written by: Brittnay Deroche (Spring Intern)
It’s Offical…The Moose Fan Club!!
If you haven’t been into our Lane Ave. store to peruse our high quality selection of exercise equipment you should most certainly do so, if for nothing else but to meet Moose. Those who visit us on a weekly basis for their personal training sessions know Moose as 20lb. Australian Terrier who welcomes them with a happy and healthy bark until he either gets a donation in the form of a treat or just some close face time so he can get his licks in. Naturally, being the pet of Jerry Greenspan, a fitness guru, Moose’s favorite napping area is on a T320 Bodyguard Treadmill. No cush doggy bed for this Moose!
Moose has often been called the hardest working dog in Fitness. He gets up early with Jerry everyday to come into work and is often the last to leave. He fills his day accepting packages from UPS and FedEx (which are usually accompanied with a bone), observing Jerry with his clients to maintain quality control and supporting other local business by making a stop at the frozen yogurt shop across the street to get a healthy tasty treat.
Come on in and join the Moose fan club. He would love to sniff…I mean meet you. 
Health Coaching-Helping Achieve Overall Wellness
It’s one thing to hire your personal trainer and read every weight loss book you can get your hands on, but it’s a whole different ball game to have motivation to stay on track.
I’ve had the pleasure of meeting Patsy Deerhake who is an expert in Health and Wellness Coaching. She works with individuals to help them create strategies in their life to be successful as they want to be, which she calls a lifestyle prescription. Patsy also helps corporations achieve more productive and communicative work environments.
“A lifestyle prescription is a plan for improving your health and wellness. The plan is developed based upon recommendations from your medical professional and your personal priorities. A lifestyle prescription is a means to achieve a long-term goal. It is unique to your situation and is tailored to meet your needs. Your personal health coach provides support each step of the way.” Patsy Deerhake
Health coaching is conveniently provided via telephone. Brief, regularly scheduled coaching sessions lead to the development of small steps you can implement gradually. Over time, these behavior will become part of your routine. As a result, you will begin to notice a number of health benefits from the small steps you’re taking. Making a commitment to your health coach and being held accountable for following through with those commitments leads to steady progress and success.
Please contact Patsy at patsy@wwrcoach.com or 614-880-2639 for a complementary consultation to learn more about lifestyle prescription coaching.
Also, visit her website at: www.wwrcoach.com
Exercising with a Herniated Disk
What is a herniated disk and how does it affect those suffering from this condition?
According to the Mayo Clinic, a herniated disk refers to a problem with one of the rubbery cushions (disks) between the individual bones (vertebrae) that stack up to make your spine. Also referred to as a “slipped disk” or a “ruptured disk”, a herniated disk occurs when some of the softer, jelly-like inner substance of the disk pushes out through a crack in the tougher outer exterior.
A herniated disk can irritate nearby nerves and result in pain, numbness, or weakness in an arm or leg, thus making it uncomfortable or painful to engage in some types of exercise for those suffering from this condition.
What is the cause of this condition?
The herniation of a disk in the spinal column can be caused by numerous factors contributing to the wear and tear of the discs in the spinal column. Aging, degenerative disc disease, or injury to the spine are of the most major causes for this condition, but improperly lifting heavy objects, obesity, and smoking may all lead to a herniated disk as well.
How should you exercise if suffering from a herniated disk?
Ensuring that the body’s muscles remain strong will take unnecessary pressure from your spine through increasing the muscular support for your body’s weight, which is why exercise and physical activity may help your body most fully respond to the treatment of this condition.
The goal of your exercise program should be to increase the strength of the muscles in your core along with those in your back in order to support and alleviate the pressure placed on your spine. Adding instability by using exercise balls, Bosu balls, or other objects that require you to focus on your balance throughout an exercise will force you to engage the small muscles around your spine as well as improving the strength of your core. As these muscles strengthen, they improve the support they can provide to an injured disk and hopefully begin to alleviate the unnecessary pressure place on your vertebrate.
What should you refrain from while exercising with a herniated disk?
Added pressure to your spine is something that should be avoided while engaging in your fitness routine. Squats, dead lifts, or any other exercises that place downward compression on your spine as you lift will not be exercises that should be performed while suffering from this condition. This also includes lifting weights in a vertical plane above your head while maintaining an upright position in your spine while standing or sitting. Instead, use horizontal body positions or exercise routines that don’t place weights above your head. And as always, shooting, pinching, or sharp pain always means you should refrain from that activity!
Avoid the Winter Freeze
It happens every year as the winter holidays come and go. The days get colder and the roads get snowier, and we find ourselves stuffing our favorite calorie-burning activities into the “summer” drawer alongside the bathing suit and sunscreen. Yet as we eagerly watch the calendar inch towards the delightful spring days ahead, we all too often watch our fitness progress slow from the energetic fervor experienced while enjoying the distant warmer months before. But this certainly doesn’t have to be the case! Below are five great tips to avoid the winter freeze and keep your progress churning towards your fitness goals without missing a beat.
1. Don’t forget about the gym!
All too often the shorter days find you spending more and more time snuggling on the couch and opting out of a work-out as the night is spent watching the evening lineup on TV. Don’t let the winter blues keep you from the activity that made you feel so good during the earlier months! By maintaining your weekly workout schedule, you’ll continue to progress toward your dedicated fitness goals as well as maintain the gains in strength that have made your daily activities both easier and more enjoyable.
2. Get outside and play!
Although its entrance may be hard to accept, the winter season can offer beautiful scenery and new perspectives on your community. Get outside and enjoy a fresh snowfall by hiking at a metro park, taking the dog on crisp and invigorating morning walk, or having a snowball fight and building a snowman with the kids. Each will increase your calorie-expenditure while being an enjoyable experience as long as you dress appropriately for the weather.
3. Try something new.
Spark your interests for more activity by trying something new this winter. Take up a fun activity class such as yoga or spinning in order to keep your thoughts focused on the excitement of a new experience while pushing yourself to avoid the urge to hunker down and wait out the cold. Who knows, you may even find a new hobby!
4. Take up a winter sport.
With so many calorie-blasting winter sports to choose from, the hardest part may be choosing which one you want to try first. From snow-shoeing to ice skating to down-hill skiing, winter just might become your new favorite season! Each sport offers its own benefits, but the thing they share in common is their ability to get you active all winter long!
5. Keep yourself from feeling ill.
Normally accompanying the change of weather are the weeks of colds and mornings spent in bed with the flu. Avoid the bugs that may keep you from staying active and feeling great by consistently washing your hands with hot, soapy water before eating or touching your face. Continue to drink plenty of fluids this winter as well as maintain your exercise routine in order to keep your immune system strong and your body feeling great!
Cocktail Mingle
Get ready for the social cocktail mingles this week at Columbus Fitness Consultants on January 13th at Lane (Thursday) and January 14th (Friday) at Polaris. It will be from 7:30 to 8:30pm. ”Jerry” (the nutritionist on staff) approved appetizers and drinks will be served. This will be a great opportunity to casually see our facility speak with the training staff and meet the owner Jerry Greenspan. I am sure you know someone in your life that would benefit from the help of a fitness expert so we encourage you to bring any friends or family who might also be interested. During the night we will have a drawing for a door prize. We will take a tour of the studio, be open for questions, and some of your favorite trainers will be there for a meet and greet.
VERY IMPORTANT: RSVP for the event by emailing Margaret Lipp atmar_gl3@hotmail.com or calling 614-537-2992 and letting her know how many you will plan on bringing.
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